iVillage: 10 Tricks You Haven’t Heard to Prevent Colds & Flu

Wash Your Hands -- Up To Your Elbows

Yes, we said elbows. While regular hand washing is one of the top tips to avoid getting sick in cold and flu season, scrubbing all the way up to your elbows could be even more effective, says Stacy Mobley N.M.D. The gross truth: “Studies suggest that the forearm holds more bacteria than your armpit,” explains Mobley. In fact, the top places on the body for bacteria to thrive are the forearms, palms, index fingers, back of knee and the soles of feet, according to researchers at the University of Colorado at Boulder. Mobley recommends washing your hands and forearms regularly with soap, especially before eating or touching your face, and lathering up for the full length of the “Happy Birthday” song to wash off all cold and flu causing germs.

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Yes, we said elbows. While regular hand washing is one of the top tips to avoid getting sick in cold and flu season, scrubbing all the way up to your elbows could be even more effective, says Stacy Mobley N.M.D. The gross truth: “Studies suggest that the forearm holds more bacteria than your armpit,” explains Mobley. In fact, the top places on the body for bacteria to thrive are the forearms, palms, index fingers, back of knee and the soles of feet, according to researchers at the University of Colorado at Boulder. Mobley recommends washing your hands and forearms regularly with soap, especially before eating or touching your face, and lathering up for the full length of the “Happy Birthday” song to wash off all cold and flu causing germs.

What you dry your hands with is just as important as washing them, says Jamie Oskin, N.D. a naturopathic physician. Reusing the same cloth towel can spread even more germs. “Paper towels can be easily disposed of to prevent the spreading of germs.” It may seem un-green to use paper towels, but Dr. Oskin points out that for the amount of times a sick person washes her hands, it can be more of a burden on the environment to keeping washing those cloth towels.

We always wondered why chicken soup was so good for colds, and it seems that the chicken bones could hold at least a part of the answer. “Depending on your diet, try and incorporate bone marrow into your soups and stews by adding organic, free-range bones into the broth,” recommends Elizabeth Trattner, A.P, D.O.M, an integrative medicine specialist in Miami Beach, FL. “Marrow is the root of blood and yin in Chinese Medicine and keeps the body healthy and strong during the winter season,” she says. Bone marrow contains a type of fat found in our organs (in small amounts), which encourages the body to produce white blood cells to protect against infections and disease, explains Trattner.

This antioxidant and vitamin-rich dark berry could help you ward off illness, says Mobley. Researchers at the University of Giessen in Germany found that liquid elderberry extract was strong enough to destroy disease-causing bacteria and flu viruses. “Elderberries are filled with antioxidants and vitamins, namely Vitamin C and A. Any foods or medicine high in antioxidant status would help to ward off bacterial and viral infections, as well as support the heart, lungs and eyes,” explains Mobley, who recommends a daily teaspoon of elderberry syrup. She likes Gaia herbs’ organic elderberry syrup because it’s free of high fructose corn syrup, artificial colors and flavorings, preservatives and pesticides.

It may seem counterintuitive that spending time outdoors can prevent colds, but it may be the key to staying healthy in the winter, says Aditi Nerurkar, M.D., an integrative medicine physician. “It's a myth that cold weather causes colds and the flu. The reason we see more of these illnesses during colder months is because we spend more time indoors, so we expose ourselves to these viruses more often,” explains Dr. Nerurkar.

She recommends taking on a winter sport, like skiing, ice skating, snowshoeing or just taking regular walks. You’ll minimize your exposure to viruses that may be cooped up indoors, and you'll stay fit while getting some fresh air.

Having long, manicured nails may look pretty, but they can be a breeding ground for germs, says Mobley. When researchers at the University of Michigan examined the nails of health care workers, they found that the ladies with long nails (3 millimeters past the tip) had illness-causing bacteria under their nails, while only 18 percent of those with short nails did. We often use our nails without even thinking about it and then touch our faces, eyes or noses with them.

On top of washing your hands, keep your nails trimmed. If you just can’t bear to part with your acrylics, use a nailbrush. “A nail brush is an excellent way to remove germs lurking under nails,” says Mobley, who recommends scrubbing under and over both sides of your nails every time you wash your hands.

You probably haven’t heard of Sea Buckhorn, but it just may be your immune system’s secret weapon this winter. “For thousands of years, people in the Far East, India and Russia used this powerful adaptogenic botanical to increase the body's resistance to stress trauma and fatigue while promoting heart liver and the immune system,” says Trattner. Full of essential fatty acids, antioxidant vitamins and minerals, studies in Russia found that Sea Buckthorn oil inhibits a variety of illness-inducing bacteria, including Staphylococcus, Streptococcus, Typhoid bacillus, E.coli, and Bacillus dysenteriae, she says. Trattner recommends taking 10ml/day of Sea Buckthorn oil a day to keep your immune system healthy (she likes the organic Charma Vi).

“Ginger contains over a dozen anti-viral properties helping to fight some of the viruses that cause colds and flu,” says Lynn Anderson, Ph.D., a natural health expert and author of "Recipes for Health, Happiness, Sex and Love." Research has shown that ginger has antibacterial properties, and may be helpful in preventing some infections. Buy it fresh or ground to boost your immunity this winter. Anderson recommends a tablespoon of fresh shaved ginger or a teaspoon of dried ground ginger a day. Try adding it to a morning smoothie, eating it with sushi or steeping it in some tea.

Research shows that couples who have sex 1-2 times per week have higher levels of immunoglobulin A (or IgA), which can protect you from getting colds and other infections, says Lombardo. Not to mention you’ll stay warm and burn a few extra calories. Plus, it’s way more fun than a flu shot!

The cold, dry air of the winter months can dry out your skin, as well as your sinuses, which isn’t going to do your immune system any favors. Your nasal passages, sinuses and throat depend on moisture for their immune functions, says Cathleen London, M.D., a board certified family medicine physician and assistant attending physician at New York Presbyterian Hospital. “When moist, the immune cells in those passages trap and attack viruses, bacteria and allergens and act as your body's first line of defense against airborne pathogens,” she explains. Using a warm mist humidifier can help moisturize the air you breathe indoors. Dr. London recommends skipping cool mist ones since they have the tendency to grow molds and spew them into the air. London also suggests bolstering the health of your sinus and nasal passages by using a saline nasal rinse like Alkalol in the evening to help wash away what may have collected during the day.